The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women

Alisha Carlson, Fitness and Nutrition Coach for Moms
  • 5.0 (35)
  • NUTRITION
  • UPDATED BIWEEKLY

Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?  Are you sick of your clothes not fitting and wish that you felt like yourself again?  Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived? I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids! You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals. Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together! 

  1. 4D AGO

    How Perfectionism Fuels Clean Eating Obsession in Millennial Moms

    Send us a text What if your obsession with "healthy eating" is actually making you less healthy? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson tackles the uncomfortable truth about orthorexia: the eating disorder disguised as wellness that's silently taking over the lives of high-achieving moms everywhere. This isn't about demonizing clean eating or telling you to give up your health goals. It's about learning the difference between healthy intentionality and harmful rigidity (and understanding how perfectionism around food can sabotage both your mental health AND your actual results). Alisha breaks down the science behind why high-achieving, perfectionist women are especially vulnerable to orthorexic patterns, what it actually looks like in everyday mom life, and most importantly, how to pursue your body composition goals in a way that's sustainable, flexible, and free from obsession. If you've ever felt anxious about eating "off plan," guilt-ridden after enjoying birthday cake, or isolated because of your food rules, this episode is your permission slip to do things differently. What You'll Learn: What orthorexia actually is (and what it's NOT—having goals isn't disordered)Why perfectionist, high-achieving moms are especially prone to orthorexic patternsThe key signs that your "healthy eating" has crossed into disordered territoryHow to tell the difference between healthy structure and rigid food rulesThe science behind why restriction and food anxiety actually sabotage fat lossHow to pursue body composition goals WITHOUT obsession, anxiety, or rigid rulesWhy your relationship with food is affecting your kids more than you thinkA practical roadmap for building flexible structure around nutritionHow to have both food freedom AND make progress toward your health goals Perfect For: High-achieving moms who meal prep and eat "clean" but feel anxious about foodWomen who have body composition goals but suspect their relationship with food isn't healthyPerfectionist moms who struggle with all-or-nothing thinking around nutritionAnyone who's ever felt guilty, stressed, or isolated because of their food choicesMoms who want sustainable fat loss and muscle building without sacrificing their mental health Key Takeaways ✅ Orthorexia is not just about weight, it's about purity and control. It's an obsessive fixation on "clean" eating that can damage your physical health, mental health, and relationships. ✅ Having body composition goals is NOT the same as having an eating disorder/ disordered eating. The difference is in the how, the why, and the cost—not whether you care about what you eat. ✅ Perfectionist moms are especially vulnerable. Research shows that socially prescribed perfectionism aka the pressure to excel at everything is one of the strongest predictors of orthorexic behavior. ✅ Rigid food rules actually sabotage your results. Chronic food anxiety elevates cortisol, restriction leads to metabolic adaptation, and the all-or-nothing cycle keeps you stuck in yo-yo patterns. ✅ You don't have to choose between food freedom and fat loss. Flexible structure—intention without obsession—leads to better long-term results than rigid rules ever will. ✅ Your kids are watching and learning from your relationship with food. Healing orthorexic patterns isn't just about you—it's about breaking a generational cycle. ✅ Self-compassion isn't soft, it's strategic. Research shows self-compassion leads to MORE consistent behavior change than self-criticism, especially for perfectionist

    52 min

  2. JAN 28

    6 Ways Busy Moms Over 35 Build Muscle and Lose Body Fat Sustainably

    Send us a text If you're a mom over 35 and the scale won't budge no matter how hard you try, this episode is for you. You're doing all the "right" things—tracking food, working out, cutting carbs—but your body isn't responding like it used to. Sound familiar? In this episode, we're breaking down exactly why the old "eat less, move more" approach stops working after 35, and what you need to do instead to actually build muscle and lose body fat sustainably. In This Episode, You'll Learn: ✅ Why your metabolism changes after 35 (and it's not what you think) ✅ The science behind muscle loss and why building muscle is non-negotiable for fat loss ✅ How to eat MORE and still lose fat (yes, really) ✅ Why comparing yourself to your younger body is keeping you stuck ✅ The exact training style that works best for women over 35 (hint: it's not more cardio) ✅ How to let go of all-or-nothing thinking and embrace "good enough" We're diving into evidence-based research from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Tyna Moore to give you a science-backed roadmap that actually works with your body—not against it. This isn't about restriction. It's not about punishing yourself. It's about building strength, supporting your metabolism, and creating sustainable change from the inside out. What You'll Discover: The real reason the scale isn't moving: It's not about willpower—it's about muscle loss, hormonal changes, and chronic under-eating that's working against you. Why muscle is your secret weapon: Building lean muscle is the key to boosting metabolism, improving insulin sensitivity, and losing body fat after 35. How to train like an athlete (not like you're punishing yourself): Heavy resistance training, sprint intervals, and adequate recovery are what actually work for women over 35. The protein hack: Most moms aren't eating nearly enough protein. We break down exactly how much you need and why it matters. Permission to let go: Stop chasing your old body and start building forward. Here's how to measure success without the scale. Join Fit + Fueled as a podcast insider and get $300 off your enrollment! Use the Code TSW300 Get started here!

    39 min

  3. JAN 21

    Realistic morning routines for moms over 35 and the sleep secret that changes everything

    Send us a text Tired of feeling like a failure because you can't stick to the perfect 5 a.m. morning routine? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson debunks the toxic hustle culture around morning routines and reveals why sleep is the most underrated tool for fat loss, muscle building, and hormone health...especially for women in perimenopause. Discover the science-backed truth about how sleep deprivation sabotages your weight loss goals, disrupts your hormones, and why that Instagram-worthy morning routine might be doing more harm than good. Alisha shares practical strategies for creating a sustainable morning routine for busy moms that prioritizes your health over perfection. What You'll Learn: Why the 5 a.m. club is setting you up for failure (and what to do instead)The shocking research on sleep deprivation and fat loss that will change how you approach your morningsHow perimenopause affects sleep quality and why women over 35 need MORE rest, not lessThe connection between sleep, cortisol, and belly fat storageHow to build a minimum viable morning routine that actually fits your real lifeWhy prioritizing sleep is the key to sustainable weight loss and muscle buildingPractical tips for improving sleep quality during perimenopause Perfect For: High-achieving moms who feel guilty about not waking up at 5 a.m.Women in perimenopause struggling with sleep and weight managementAnyone tired of unrealistic morning routine advice from social mediaMoms who want sustainable health habits, not perfectionistic routinesReady to feel stronger in your body? Head to thestrongherway.com/fitandfueled to get started! Use coupon code TSW300 to save $300 off your enrollment.

    38 min

  4. JAN 14

    Rucking for Women Over 35: A Low-Impact Walking Workout for Strength, Bone Density, Fat Loss, and Mental Health

    Send us a text In this episode of The Strong Her Way, I sit down with Kayla Girgen, rucking expert and author, to break down exactly what rucking is, how it’s different from regular walking, and why it’s one of the most underrated fitness tools for women—especially in their 30s, 40s, and beyond. Rucking is simply walking with weight, but don’t underestimate it. When done correctly, rucking can improve strength, bone density, cardiovascular fitness, and mental health—without the joint stress of high-impact workouts. Kayla shares her personal journey into fitness and rucking, how to start safely, and the biggest mistakes women make when adding weight to their walks. We also dive into: Why rucking is powerful for fat loss without overtrainingHow outdoor exercise and walking with weight can reduce stress and anxietyThe importance of proper footwear and gear for injury preventionHow rucking can be a social activity that builds consistencyCommon myths about exercise, weight loss, and “needing more intensity”How women over 35 can use rucking to support bone density and long-term healthKayla also introduces her new book on rucking, sharing practical, realistic ways to integrate weighted walking into everyday life—without needing more time, more willpower, or extreme workouts. If you’re looking for a low-impact walking workout that delivers real results for your body and mind, this episode will change how you think about fitness. Connect with Kayla: Website: https://kaylagirgenrd.com/ TikTok: https://www.tiktok.com/@kaylagirgenrd Facebook: https://www.facebook.com/kaylagirgenrdld Instagram: https://www.instagram.com/kaylagirgenrd/ YouTube: https://www.youtube.com/@kaylagirgenrd LinkedIn: https://www.linkedin.com/in/kaylagirgen/ Buy her brand new book here! —> https://amzn.to/3LZTMB2

    42 min

  5. JAN 5

    New Year Fitness Goals for Women Over 35: Build Habits That Last Beyond January

    Send us a text Tired of setting New Year's resolutions that fail by February? You're not alone—research shows 91% of people abandon their goals within months. In this episode, host Alisha Carlson reveals why traditional resolutions fail and shares the exact framework that helps busy moms over 35 build sustainable fitness habits that actually stick. If you've been caught in the cycle of "New Year, New You" followed by guilt and giving up, this episode will change everything. You'll learn the science behind identity-based habits, why motivation always runs out, and how to create momentum that lasts far beyond January. What You'll Learn: ✅ Why 91% of New Year's resolutions fail (and the #1 mistake most women make in January) ✅ The research-backed approach to building lasting habits using identity-based goals instead of outcome-focused resolutions ✅ The "Foundational Three" habits specifically designed for women over 35 navigating perimenopause, busy schedules, and hormone changes ✅ How to break free from all-or-nothing thinking that derails your progress after one missed workout ✅ Why strength training matters more than cardio for women in perimenopause (backed by research from Dr. Gabrielle Lyon and Dr. Stacy Sims) ✅ The habit stacking technique that makes new behaviors effortless by attaching them to existing routines ✅ How to track progress beyond the scale with metrics that actually matter for long-term health Resources Mentioned:  Book: Atomic Habits by James Clear Program: The Strong[HER] Way Coaching Program → thestrongherway.com/fitandfueled Special Offer: Use code TSW300 to save $300 on enrollment Ready to break the cycle and build habits that actually last? Here's how to start: Define your identity (not just your goals) - Who do you want to become?Choose your Foundational Three habits - Make them small and specificCreate habit stacks - Attach new behaviors to existing routinesTrack your identity votes - Build evidence of who you're becomingGet support - Don't try to do this aloneWant more personalized support? Join The Strong[HER] Way Coaching Program where we build sustainable fitness and nutrition habits specifically for women over 35. Learn more at thestrongherway.com/fitandfueled Connect with Alisha: 🌐 Website: thestrongherway.com 📧 Email: alisha@alishacarlson.com 📱 Instagram: @thestrongherway @alishacarlson_

    45 min

  6. 12/23/2025

    Holiday Eating Without Guilt: How Busy Moms Can Break Free from Food Stress

    Send us a text Holiday Eating Without Guilt: A New Way to Navigate the Holidays The holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food. In this episode, I’m breaking down why holiday eating feels so hard, and why the stress you feel around food isn’t a personal failure it’s a predictable response to restriction, pressure, and outdated nutrition rules. I walk you through what I call the holiday diet trap: the cycle of restriction, overeating, guilt, and shame that shows up every year, and explain why trying to control food more actually leads to less control. We talk about how holiday stress impacts your physiology, your appetite, and your food choices, and why mindful eating isn’t about willpower, it’s about creating safety, presence, and freedom around food. This episode is a call to shift from restriction to nourishment, from fear to trust, and from guilt to an abundance mindset so you can enjoy holiday food, feel good in your body, and stay connected to what actually matters. If you’re tired of white-knuckling your way through holiday eating, this episode will change how you approach food —not just during the holidays, but for good. Why wait until January 1 to feel better? ENROLL in Fit + Fueled as a listener of the show, and get $300 off using the code TSW300! thestrongherway.com/fitandfueled

    31 min

  7. 12/17/2025

    Why budgeting feels like a money diet and how to break free w/ The Budget Besties

    Send us a text Budgeting doesn’t have to feel restrictive, shame-filled, or overwhelming. In this episode of The Strong Her Way, host Alisha Carlson is joined by Shana and Vanessa from Budget Besties to redefine what modern budgeting really looks likeand why it’s the key to long-term financial calm. Together, they unpack why budgeting often feels as daunting as dieting and how financial guilt mirrors our relationship with food. If you’ve ever felt like you’re “bad with money,” this conversation will shift your money mindset and help you see that the real issue is often disorganization, not discipline. You’ll learn how to build a sustainable budgeting system that allows for joy, flexibility, and intentional spending—without sacrificing your future goals. From automating your budget to planning for annual expenses, this episode offers practical strategies for long-term financial planning while also addressing the emotional side of money management. Most importantly, this conversation reframes budgeting as a tool for empowerment, food freedom–style abundance, and self-trust, not restriction. If you’re ready to heal your relationship with money, invest in yourself without guilt, and create financial systems that actually work in real life, this episode is for you.  Key topics include: Breaking free from financial shame and guiltSustainable budgeting vs. traditional budgetingHealing your relationship with moneyIntentional spending and financial awarenessInvesting in yourself as a powerful financial choiceCreating financial calm through clarity and systems Key Takeaways Budgeting can feel as daunting as dieting—but it doesn’t have to.Most “spending problems” are really organization problems.You can enjoy life and be financially responsible.Automating your budget reduces stress and decision fatigue.Planning for annual expenses creates long-term stability.Healing your relationship with money starts with knowing your numbers.Investing in yourself is a valuable, intentional decision—not a splurge.Separating bills from spending brings clarity and calm.Delayed action in budgeting can cost you opportunities.Creating a budgeting system beats traditional budgeting every time. To sign up for their Budget Bootcamp, click here:  https://budgetbesties.com/bootcamp/

    48 min

  8. 12/10/2025

    How to Balance Healthy Nutrition and Enjoyment for Sustainable Fat loss in Perimenopause

    Send us a text Tired of restrictive diets that make healthy eating feel impossible? In this episode, we're breaking down why nutrition doesn't have to be all-or-nothing—and how focusing on the right foundational habits can help you feel amazing while still enjoying your favorite foods. Discover the "big rocks vs. small rocks" approach to nutrition that takes the overwhelm out of healthy eating. Learn which habits actually move the needle on your health (spoiler: it's not your coffee creamer), and how to identify your personal nutrition non-negotiables so you can build a sustainable lifestyle that works for YOU. Ready to take what you’re learning on the podcast and apply it to your own life?  Head to thestrongherway.com/fitandfueled

    26 min
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About

Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?  Are you sick of your clothes not fitting and wish that you felt like yourself again?  Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived? I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids! You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals. Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together! 

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